Before In the article, we introduced to you the use of alternating pull-downs to train the latissimus dorsi!
The article mentioned: Alternating left and right hands to perform high pull-downs can help you:
1. Improve left and right control differences and muscle strength imbalance
< p>2. Compared with two-hand movements, single-arm movement provides you with a wider range of movement and micro-mobilizes more movement units. Let your back muscles stretch and contract better
Today I want to bring you a new The same alternate pull-down!
Peak contraction alternating pull-down:
The difference from the previous alternating pull-down is that the position of one hand in this action is at the top of the action, when the muscles are shortened! (In a state of isometric contraction), this will make it easier for you to maintain muscle tension!
Action Demonstration
1. Grasp the handle with both hands, arms Straighten naturally, draw in the abdomen and lift the chest, and keep the trunk stable.
2. Straighten one hand naturally, and use the other hand to activate the back muscles to pull the handle down to the side of the chest, with the upper arm justClose your torso, then stop, and start the same one-handed rowing motion with the other hand, pausing at the top of the motion, alternating hands!
Training suggestions:
1. Keep your head up and your chest up so that your back muscles can contract better!
2. Pay attention to maintaining tension during the movement, especially on the stationary side!
3. It is recommended to choose a lighter weight than usual! Go focus on maintaining muscle tone!
4. Pay attention to the trunk not to rotate or flex during the movement
5. Control the rhythm when playing back the weight, do not fall freely, maintain tension, and slowly stretch the muscles!